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Watts Doc #44: Calcium Is An Underappreciated Aerobic Adaptive Signal

6/11/2023

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Empirical Cycling Podcast · Watts Doc #44: Calcium Is An Underappreciated Aerobic Adaptive Signal
This episode looks at two classic studies illustrating the often overlooked connection between calcium and endurance performance by way of inducing mitochondrial biogenesis through more familiar pathways. We then discuss applicability of these learnings, plus potential pitfalls interpreting this information, and your listener questions.

Show Notes
Raising calcium in L6 myotubes mimics effects of exercise on mitochondrial biogenesis in muscle
Whole muscle calcium study
HIT study from WD#28
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Watts Doc #42:The Relationship Between Size And Power

1/17/2023

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Empirical Cycling Podcast · Watts Doc #42:The Relationship Between Size And Power
This episode investigates the scientific relationship between size and power (allometry), both vo2max and maximal strength and power, and what it can teach us about sound training methods. How do w/kg and w/CdA scale? Why can't gaining muscle add aerobic power? Why can FTP seem to drop when dieting? Why do we rebound from crash diets? Why do most Tour de France winners seem to fit a certain size and weight? We answer all these questions and more, plus your listener questions.
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​Show Notes
​Allometry paper
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Allometric scaling of absolute vo2max in mammals (without separation of athletic and non-athletic species).
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Perspectives #19: Adaptation, Signaling, and Performance, with Andy Coggan

9/29/2022

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Empirical Cycling Podcast · Perspectives #19: Adaptation, Signaling, and Performance, with Andy Coggan
Andy Coggan joins the podcast again to discuss everything we didn't get to in the previous episode. We get back stories behind the adaptations by training zones chart and the category and w/kg chart. We also go in depth with nitrate supplementation, vo2max training. if burning fat makes you burn more fat, if signaling studies translate to performance, and the nature of adaptation itself. There are plenty of pithy proverbs along the way.
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Watts Doc #37: Your Fast Twitch Fibers Probably As Aerobic As Your Slow Twitch

3/17/2022

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Empirical Cycling Podcast · Watts Doc #37: Your Fast Twitch Fibers Probably As Aerobic As Your Slow Twitch
Does your training zone determine the fiber type used? Does fiber type determine aerobic or anaerobic pathways, carbs or fats? We answer these questions by looking at evidence and concepts that show that fast twitch fibers can be just as aerobically capable as slow twitch fibers, nearly as good at burning fats, and why that might be. We dissect a paper on elite cross-country skiers, and another paper on whether or not fast twitch fibers had been recruited at relatively low intensity. In-depth discussion follows on fiber type distribution, muscle mass recruitment and force availability, why endurance athletes defy the expected metabolic properties of fast twitch fibers, and why these expectations may have started with cats.
​
Show Notes
XC Skiers paper
The Muscle Fiber Profiles, Mitochondrial Content, and Enzyme Activities of the Exceptionally Well-Trained Arm and Leg Muscles of Elite Cross-Country Skiers

Ramp test muscle recruitment paper
Progressive metabolite changes in individual human muscle fibers with increasing work rates
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Figure 2 from XC ski paper, showing HAD and CS activity of arm and leg muscle samples against MHC1 proportion in those samples.
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Figure showing metabolite changes at rest and after ramp test stages to 2 below LT (t2), 3 above LT (t3), and to exhaustion (t4).
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Watts Doc #19: The VO2max Slow Component Explained

5/5/2020

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Empirical Cycling Podcast · Watts Doc #19: The VO2max Slow Component Explained
The slow component of vo2max is often mentioned but seldom discussed. We take a deep dive into the nature of the slow component, including thermodynamics, fiber type, and the size principle.

Show Notes
Cycling efficiency is related to the percentage of type I muscle fibers
https://www.ncbi.nlm.nih.gov/pubmed/1501563

Muscle fiber recruitment and the slow component of O2 uptake: constant work rate vs all out sprint exercise
https://www.ncbi.nlm.nih.gov/pubmed/21160059
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Watts Doc #9: Strength, Endurance, and The Size Principle

6/27/2019

1 Comment

 
The podcast's first deep dive into muscle physiology, we look at a study on weight lifting while endurance training vs just endurance training, with a surprising result. From here we talk about the size principle, which you're using a lot more often than you think.

Show Notes
Effects of resistance training on endurance capacity and muscle fiber
composition in young top-level cyclists ​https://www.ncbi.nlm.nih.gov/pubmed/21362056
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